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CHEK THE PULSE • APRIL 15, 2012 | 1
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APRIL 15, 2012THE NEWSLETTER DEDICATED TO HOLISTIC BODY~MIND HEALTH & OPTIMAL PERFORMANCE
Tristan Loo, [email protected]
How to Perform the Exercise•Liedownwithbloodpressurecuffunderlowerback,directlyunderneathbellybutton.
•Bendknees,placefeetflatonfloorandinflatecuffto40mmHg
•Raisebothfeetoffgrounduntilthighsareperpendiculartofloor.Thegaugeshouldnowread70mmHg.
•Exhale,drawbellybuttonintowardspineandslowlyloweronefoottogroundandbackup,keepinggaugebetween65and75mmHg.
•Keeptherestofyourbodyrelaxedthroughoutexercise.
•Repeatwithotherleg.•Alternatelegsfor12-20repetitionswitheachleg.
Hints•Ifitisdifficulttokeepgaugebetween65and75mmHg,usesmallerlegmovements.
•Foranincreasedchallenge,straightenthemovingleg.
Taken from The Golf Fitness Card Set
Lower Abdominal #2BEquipment Needed1. ManualBloodPressureCuff
Featured Exercise
Cl ick Here
Reps:12-20 Sets:1-3w/eachleg Loads:+30mmHgTempo:Slow,medium,orfastdependingonprogression Rest:<1minbetweensets
C.H.E.K Practitioner in the NewsC.H.E.K Practitioner Barney Kuntze was recently featured in the March/April edition of Fitness Business Canada where he shared his insights into running a successful fitness club with Author Donna Hutchinson.
Waiting for Lightning
Last week Paul Chek was personally invited to Hollywood for the red tape premiere of Waiting for Lightning, a documentary starring Paul’s former client and professional skateboarder Danny Way. Waiting for Lightning is the story of Danny Way, a young boy from a broken home in Vista, California, whose passion for skateboarding would one day bring him and his creation, a ramp of prodigious and dangerous proportions, across many cultural and ideological boundaries to attempt the impossible: jump China’s Great Wall on a skateboard. It’s a film about how much abuse the body can sustain, how deep you have to dig to survive the betrayals of family, and how high and far dreams can fly. You can read more about this documentary at: www.waitingforlightningthemovie.com.
Meet Our New Team MemberI’m happy to welcome onboard our newest member of the C.H.E.K Institute team, Nick Metzger who will be heading up our customer service position. Nick has an educational background in architecture and has experience in a variety of fields, including retail, construction, eCommerce, customer service, and digital
media. He enjoys drawing, weightlifting, and playing music. Glad to have you onboard Nick!
“Yes, I have a trainer and his
name is Paul Chek. He’s a good friend
of mine and he’s my mentor. Chek
uses a holistic approach for
optimizing my physical health
but also my spiritual health. Metaphorically we’re trying to
capture everything in one pill that I
can swallow.”
Danny WayWorld Record-Holding
Professional SkateboarderSource: Huck Magazine
CHEK THE PULSE • APRIL 15, 2012 | 2
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CHEK Holistic Lifestyle Coach Level 1• NewYork,NY-June 1-3• SanFrancisco,CA-September 28-30• Toronto,ON-November 9-11
CHEK Holistic Lifestyle Coach Level 2• NewYork,NY– June 5-9• SanDiego,CA–Nov 28-Dec 2
CHEK Holistic Lifestyle Coach Level 3• SanDiego,CA–September 13-18
CHEK Exercise Coach• Miami,FL-May 18-22• Denver,CO- June 8-12• NewYork,NY- July 18-22• SanFrancisco,CA-August 15-19• LosAngeles,CA-August 22-26• Chicago,IL-September 21-25, • SanDiego,CA-October 10-14• Toronto,ON-November 2-6
C.H.E.K Practitioner Level 1• Chicago,IL- May 16-20• SanFrancisco,CA-June 1-5• Miami,FL-September 14-18• SanDiego,CA-October 17-21• NewYork,NY-November 14-18
C.H.E.K Practitioner Level 2• SanDiego,CA-May 2-6• Miami,FL-September 19-23• SanFrancisco,CA-October 24-28• SanDiego,CA-November 2-6• Toronto,ON-November 14-18
C.H.E.K Practitioner Level 3• SanDiego,CA-August 17-25
C.H.E.K Practitioner Level 4• SanDiego,CA–July 12-20
Golf Performance Specialist• SanDiego,CA-April 27-29• FortLauderdale,FL- July 20-22• SanFrancisco,CA- November 9-11
CHEK Holistic Lifestyle Coach Level 1• Lancashire,UK-May 11-13• Farum,Denmark-May 11-13• VIC,Australia-May 21-23• Sydney,Australia-June 22-24• VIC,Australia-July 6-8• London,UK-August 3-5• Sydney,Australia-Sept 7-9• Lancashire,UK-October 5-7• Sydney,Australia-December 7-9
CHEK Holistic Lifestyle Coach Level 2• Sydney,Australia-October 10-14• Halmstad,Sweden-November 21-25• Lancashire,UK-May 16-20
CHEK Holistic Lifestyle Coach Level 3• Sydney,Australia-October 19-24
CHEK Exercise Coach• Leeds,UK-May 23-27• Dorking,UK-July 4-8• Surrey,UK-August 6-10• Sydney,Australia-August 13-17• Lancashire,UK- October 10-14• London,UK-December 5-9
C.H.E.K Practitioner Level 1• Sydney,Australia-May 28-June 1• Surrey,UK-August 13-17• VIC,Australia-August 6-10• Dorking,UK-November 7-11
C.H.E.K Practitioner Level 2• Surrey,UK-August 20-24
Golf Performance Specialist• London,UK- July 11-13• London,UK- November 16-18
Upcoming CHEK Advanced Training Programs
USA & CANADA INTERNATIONAL CONTACTSNorth AmericaC.H.E.K [email protected]: +1-760-477-2620
How to register for a coursein the USA and Canada Contact one of our Admissions Advisors. They will be able to explain our educational process in detail. The Admissions Office is open Monday-Friday (8am-5pm PST). Phone: +1-760-477-2620 Email: [email protected]
International AffiliatesPlease contact your respective International Affiliate below.
EuropeCHEK Europe [email protected]: +44 0870 489 0163
AustraliaPlace of [email protected]: +61 02 9986 0840
DenmarkO2 ApSTel: (+45) 02814 [email protected]
Sweden, Norway, FinlandEleiko Sport ABPh: (+46) 035 17 70 [email protected]
Dates and locations are subject to change. Please check with the C.H.E.K Institute or International Affiliate organizing the course before making any travel arrangements.
CHEK THE PULSE • APRIL 15, 2012 | 3
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MONTHLY WEBINARS:
Critical Program Design StrategiesWednesday, April 18, 2012 @ 12:00pm PSTw/ CHEK Faculty Mark Stone
How To Work InFriday, May 18, 2012
Stand Up Straight!Thursday, June 21, 2012
CHEKWebinarsarefreeforC.H.E.KInstitute-trainedprofessionalsandareopentoeveryoneelseforjust$24.95eachoranannualsubscrip-tionof$19.95permonth.Toregister,pleasevisit:www.chekinstitute.com/webinar.C.H.E.KInstituteTrainedProfessionalswillreceivedemailinstructionsonhowtoregisterforeachwebinar.
CHEK ITP COACHING CALLSFor Holistic Lifestyle CoachesApril 11th @ 12:00pm PST
For Ex. Coaches, C.H.E.K Pracs & Golf Perf.May 9th w/ CHEK Faculty Karen Redmond
ThesespecialQ&ACoachingcallswithCHEKFacultyareonlyforC.H.E.KInstitute-TrainedProfessionalswithcurrentstatus.CHEKITPswillreceiveemailinstructionsonhowtoregisterforeachcoachingcall.Ifyouhaveaparticularquestiontobeaddressedbyafacultymember,[email protected].
UPCOMING!
Webinars & Coaching Calls
Take Blogging Notes from Sean CroxtonSean is an A-list blogger and an instructor for Functional Diagnostic Nutrition (FDN). He owns the website UndergroundWellness.com and regularly interviews Paul Chek on his blog. Undergroundwellness.com is a perfect example of what an authority site looks like. An authority site is a website that a lot of people visit to get high quality information on niche topics and it ranks high on the search engines for a variety of keywords. In Sean’s case that topic is holistic health and nutrition. If you scan through Sean’s site, one of the first things that you’ll notice is that it’s very content heavy. Sean’s built a very large investment of free and unique content on his website for people to access and one of the unique things that I like about Sean’s site is that he makes his content available in multiple formats (i.e. text, podcasts and video), which many bloggers don’t take the time to do, but it’s important because different people digest content in different ways.
When you crank out quality content like Sean does on a regular basis, a couple of things happen. First, Google notices that fresh content is being produced on your website and that helps elevate your search status. Think of each blog post that you write as a sales representative for your website and think of Google as the floor of a very large tradeshow. It’s the job of your blog posts to get people walking around Google’s tradeshow floor to come over to your website where you can capture their information and implement a permission-based nurture sequence to gain their trust and eventually convert them into clients. What do you think is more effective – having only a couple of sales reps or an army of them working for you? The best thing about your collection of blog posts is that they don’t cost anything more than your time to produce and they keep working to generate leads for you 24/7, 365 days every year! Who wouldn’t want an employee like that?
Another thing that happens when you publish high-quality information on your website is that other people take notice and they create backlinks to your site. Each of these backlinks are like a vote of confidence for your site and that’ll boost your Google search status as well as funneling some of their traffic your way as well. High quality content also has the potential of getting picked up by social bookmarking sites like StumbleUpon and Delicious and has the potential to go viral, literally bringing in thousands of unique visitors to your site each day!
Here’s yet another good reason to post good content on your site…Media coverage! Gone are the days where you had to fax a press release over to reporters and hope that one or more of them would pick up your story. When you publish content on your site, it’s not just health and fitness fanatics that are looking for your information. Reporters, journalists, editors, producers and A-list bloggers, are all researching the internet for experts like you to interview and if your website is the one they follow because they trust your information, then BAM! Your blog post can potentially land you a spot on national television or a phone interview on a nationally-syndicated radio talk show. How attractive would that be for your business? Of course, you don’t have to publish as much content as Sean to get results; you simply need to dedicate some time to publishing quality content on relevant stuff that you’re an expert in as a C.H.E.K Institute-Trained Professional. Try to aim for a minimum of one quality blog post each week on your site to begin with. If you can blog more, that’s great! But try to remain as consistent as possible.
CHEK THE PULSE • APRIL 15, 2012 | 4
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1. Readlabels!Becomeasugardetectiveandlookoutforthesuffix–“ose.”Limityourconsumptionofproductscontainingprocessedsugars.
2. Lookforfoodsthatsay,“100%SugarFree”onthelabel. However,make sure they do not containartificialsweeteners.
3. Be wary of the term “natural” as it does notnecessarilymeantheproductisgoodforyou.
4. Avoid all sweetdrinks. Sodas and sports drinksare loaded with sweeteners, artificial colors,flavorsandpreservativesandarenon-foods.
5. Avoid artificial sweeteners. Stevia is a goodnaturalalternative.
6. Use in-season fruits and berries to sweetenyourfoods.Duringthewinteryoucanusedriedfruits. Root vegetables such as yams, carrots orbeetrootscanalsobegoodsweetalternatives.
7. If you must use sugar, use Turbinado sugar orSuccanat–availableatmosthealthfoodstores.
8. Make sure to consume the correct ratio ofproteins and fats for your Primal Pattern® diettypetoavoidsugarcravings.
Taken from How to Eat, Move and Be Healthy!
Holistic Living
CHEK Points on Sugar
Cl ick Here
Working Out at Home
5 Things you Should Know
ByNikolaBoadway Exercise can dramatically improve your mood! That, in and of itself, should be motivation enough to be physically active every day. However, as is the case with maintaining good nutritional standards, you likely already know what it is you are supposed to do - there just always seems to be something that separates you from your dumbbells or running shoes. The secret to success, as with anything in life, is to actually do what it takes. Not just sometimes, but consistently! Show up with a positive attitude, focus on getting the work done, be willing to push yourself and you will find that inner passion for fitness. If you fall into that “I know what I need to do but…”category, here are 5 things to think about before you get started: 1. Make exercise a priority and
schedule all sessions in your day-timer. The more often you repeat this routine, the harder it becomes to let yourself deviate. Eventually you will find that you have no excuse and when it comes time to work out – that’s exactly what you will do – all devices off! The remarkable thing about human beings is that a habit can be formed within as few as three weeks of the new routine.
2. Determine what type of exercise
you enjoy. It could be anything from playing a game, learning a new sport, being outdoors or working out in front of a screen. If you need interaction and
competition, you may want to find yourself a training partner. If you get bored very quickly, don’t choose an activity that is very repetitive. If you follow new fitness routines on DVD or internet, please be aware that many are designed for people that have good form and no previous injuries or heath issues. The last thing you want to gain, are injuries from doing too much too soon or with incorrect form.
3. Set realistic goals, be specific and
make sure that you understand training protocols. The human body has different “gears” just like a car. Performing anaerobic exercise is like using your low powerful gears in its ability to generate instant power, at the expense of more gas and less efficiency (high calorie expenditure Aerobic training, on the other hand, makes you more fuel efficient by producing more work on less fuel).
To achieve size (hypertrophy/
muscular development), you will need to focus on hard fought volume with short rest periods (lack of full recovery between sets). Select weights that you can lift no more than 10 times and train to failure with a rep range of 8-12. In this case, you can lower the weight, but must maintain the rep range.
To achieve strength, you will need intensity rather than volume. It is all about moving a heavy load with perfect form and longer rest periods for full recovery. Stop before you reach failure and chose weights that you can lift no more than 5 times. In this case, you can lower the rep range to finish a set, but not the weight.
To achieve maximum fat burn, you
should try EDT (Escalated Density
CHEK THE PULSE • APRIL 15, 2012 | 5
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Keith Ciucci | HLC [email protected] x348
KeithCiucciissuccessfulPersonalTrainer,KettlebellInstructorandaCHEKHolisticLifestyleCoachLevel2fortheWheatonSportCenteroutofWheaton,Illinois.Hisworkethicanddedicationtohiscrafthasearnedhimthetitleofthemostproductivetrainerattheclubwhereheregularlylogs40+traininghourswithclientseachweek.
Butthingsweren’talwayssoproductiveforKeith.In1999,KeithwasdiagnosedwithCrohn’sDisease,whichravagedhisonceathleticbody.Athisprime,Keithwasafit185pounds,butafterfallingilltoCrohns,hebarelyweighedapaltry140andwasplaguedwithproblemswithhisintestines,gallbladderandliver,whichnearlyendedhislife.Hewentthroughnumeroussurgicalprocedurestoremovehisdiseasedorgansanddoctorspromisedhimthathewouldbeonprescriptionmedicationsfortherestofhislifeinordertomanagehisdisease.Thatanswerwasn’tgoodenoughforKeith.
Asfatewouldhaveit,ataboutthatsametime,KeithdiscoveredtheHLCprogramtaughtbytheC.H.E.KInstitute.BycarefullyimplementingtheteachingsoftheHolisticLifestyleCoachprogramintohislife,KeithhasbeenCrohn’s-freeforthepast8yearsandisabletoliveouthisdreamsinwaysheneverthoughtwerepossiblebefore.KeithrememberedbackwhenheattendedHLC2,PaulChekwasteachingtheclassandhetoldKeithto“wearthephilosophy.”Keith’sbeendoingthateversince.Heattributeshissuccessasatrainerbyshowinghisclientsthathedoesinfactwearhisphilosophyandtheresultsthathedelivershisclientsaresoprofoundthathehasdifficultyschedulingthenumberofnewreferralshegetsfromhis“ravingfans.”
CHEK Spotlight
Wheaton, Illinois
Training) which covers strength, size and fat burn by working on the maximum volume in a set time unit. This is very challenging, but is a highly effective method.
Strength-Cardio Combo Workouts can be extremely effective for fat loss as they are all about intensity. However, these routines are not the best protocol to achieve either strength or size.
The list of exercise routines is endless and you can research a lot of them on-line: Power Training, Muscular Endurance Training, Super-Sets, Compound Sets, Drop-sets, Metabolic Training/HIT, Hybrid movements, Burn-outs (vary tempo/Range of Motion), Explosive Training, Functional moment training…. and when you are bored with that you can combine them in different ways.
4. Choose appropriate equipment.
There are many options for any budget and you don’t need a full home gym to get started. In fact, you need very little – it is more important that you actually use it. A stability ball, a jump rope, a couple of dumbbells, a chin-up bar, a resistant band and a step make an excellent starter set of equipment for a home gym and are portable and storable.
5. As a trainer, my job is to motivate, inspire, teach and coach my clients to work to their full potential. Sometimes working hard is not exactly fun, but when you see progress and focus on the great feeling afterwards, it’s well worth the effort. When you workout at home, you need to realize that you are your own coach and that your motivation has to come from within. Keep a training log to chart your progress as this is a great way to stay on top of your workouts and ensure that you increase the challenge steadily. As a beginner, you may want to hire a personal trainer to design your program and correct your form. Plan to book a training session with your trainer every 4-6 weeks, so that things will not get stale and so that you are accountable to someone other than yourself.
Exercise is like a drug and once you are addicted you will find that there is no excuse. It just feels so good to be fit. NikolaBoadwayisaC.H.E.K.InstituteExerciseandHolisticLifestyleCoach,CanFitProcertifiedPersonalTrainer&GroupFitnessInstructorandownerofPalgravePersonalTraining.Youcancontactherat(905)[email protected].
CHEK THE PULSE • APRIL 15, 2012 | 6
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5 Tips for Sensitivity Training
ByPaulChek
To increase your personal sensitivity to optimize your health, I recommend that you follow these daily suggestions:
1. Drink half your body weight in ounces of quality water daily. Those of you on the metric system need only multiply your body weight in Kilos x .033 to get liters/day consumption of water. For example, a 100 Kg. person needs 3.3 liters a day.
2. Keep your drinking water in a cool, dark place that is neat and orderly. I suggest writing a message of love and self-affirmation on the water bottle you will drink from next and have the message facing the water. Water should be stored in and consumed from glass bottles whenever possible. I suggest getting a quality glass drinking bottle for storage and one for drinking from. That way, if you need to put water in a bottle over night, you can write a message to the water and attach it to a glass bottle or large 1/2 gallon or gallon jar. The message should be in past or present tense. For example, “I have abundance and beauty in every cell of my being,” or, “I am safe, whole, complete,” or, “I am a vessel of Divine Love and Gratitude.” If you store you water in a large jar or bottle this way, you can then download it into your drinking bottle. Consider this water as body-mind-spirit medicine! Not simply water. Each time you drink your water, consciously affirm this statement and open your heart to the water and give thanks exactly as you would if you were in the desert, lost without water, and
someone came upon you and shared their water with you.
3. Love your food! Be the temple of the Divine and invite your food into your temple to participate in life! Avoid any consciousness of death or “end” when preparing or consuming food. Open your heart to your food, knowing full-well that your life would be incredibly uncomfortable should you no longer have it to sustain you and participate in your creative pursuits!
4. Avoid having cell phones near your body whenever possible. The electromagnetic field of a cell phone is about 1 million times more powerful than the electrical impulses use by your brain cells to communicate with each other and can cause significant disruption in your own energy field. If traveling in your car, take it off your body and put it in the console, in a shelf space, or in a door pocket. This will significantly reduce the tension in your glands and organs allowing you to “feel” your inner and outer environments more effectively. Practice holding a cell phone (power on) in your right hand and slowly moving your left hand/palm toward it from a distance. Pay attention to when you can first feel the electromagnetic field.
5. Practice feeling the field from greater and greater distances. You will notice that by making the above changes, you will be able to feel the phone with greater and greater sensitivity each day. If you have a pet cat, dog, bird or otherwise, practice the very same method of moving closer with open palms; feel through your palms as though your palms were an extension of your heart and your intention to feel is your intention to love. Notice that the energy around your pet’s head is different at the head than it is at the heart, and different again than it is around the rear leg and hip region. Try opening your heart with love to your pet, or even a pet plant and sending your love through your palms and see what happens to the energy field around your pet or plant! If you have children, manage your energy in this regard, just as you would if you were expressing parental love to a child and stroking its head or opening your arms to hug and love the child.
Practice these methods of sensitivity training.
Love and chi,Paul Chek
CHEK THE PULSE • APRIL 15, 2012 | 7
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Recent CHEK GraduatesAnka IvanisevicOrleatha SmithMarc MinardoRosanne Ramirez-KlineNatassia AkilJustin NielsenMcKerrin KellySherry ReedPatty GleesonDani CirignanoAlessandra GilMindy Jones LeeJonathan V. LeoneCristi Y. CuellarKatrina WhippleKevin SchultzMarste McDonaldJeremy Mullen
HLC2Darcy Ayn StaudingerOliver Hermon-Taylor
CHEK Exercise CoachVickie JohnsonMichael AlexanderNick SinitiereMatt IrelandJohn NorrisJennifer HeveySofia Hallberg OrneforsDan PrenticeTom LeithRachael McDonaldMichael Rueter
Download Your April Desktop WallpaperHere’saFREEdownloadablegiftforyouthismonth.I’veputtogetheradesktopwallpapercalendarforyouthat’sthemedwithoneofPaulChek’sfoundationprinciples.Thismonth’sthemeisHydration.
Enjoy,TristanCl ick to Down load
1680 x 1050 (larger screen)
Upcoming Birthdays!April 26th Chris Maund, CHEK Faculty
May 9th Maria Rippo, HLC 1
CP1Hillary KantorovichJennifer VenturaJeff GuyattPredrag StojnicPaul SkidmoreBarbero CaicoLiam D. SpringerVanessa GreenAurelie Wiedemann
CP2Jeff Temmermand
Golf Perf. SpecialistKevin AdairCharlie GoldAshley BoddyJohn Barclay
HLC1Jodie NascarellaWilliam A. AriasCassandra LeesePatricia PintoNathan AkmensAdam MurphyHannah LagueLouise SimmonsJoe DimonLaura ThomasKatra BrysonWai ShinDanny VoJacqueline L. WilkinsonSarah RutkaBarrett ReznickPeter Lombardi
C.H.E.KInstitute2105IndustrialCt.Vista,[email protected]
Program DesignComplimenttheupcomingApril18thwebinarentitled,Critical Program Design Strategies,withyourcopyoftheProgramDesignCorrespondenceCourse.
Click for more info
PUBLISHERC.H.E.K Institute, LLC.Phone: +1-760-477-2620Fax: +1-760-477-26302105 Industrial Court, Vista, CA. 92081, USAwww.chekinstitute.com
EDITORTristan J. LooEmail: [email protected]: 760-477-2620
Disclaimer:The information contained in the CHEK The Pulse is given in good faith and has been derived from sources believed to be reliable and accurate. However, the C.H.E.K Institute L.L.C. nor any person involved in the prepa-ration of this publication accept any form of liability for its contents. The information contained in this publication should not be substituted for the direct advice of a qualified health care professional.
Copyright © 2012 by the C.H.E.K Institute. All rights reserved. ISSN 1937-4038
Gotsomeinterestingphotostoshare?Sendthemovertotristan@chekinstitute.com
EXERCISE COACH,SAN DIEGO
EMPOWER !CH ICAGO
